Training to build muscle, part 2

Once you’ve done that basic mostly bodyweight program for four to six weeks, you can move onto phase two: heavier lifting. (Notice: That didn’t say “heavy.”) Here, you’ll test to figure out your estimated one-rep max (1RM) for each of the movements you’ve been doing, and then start a cycle in which you’ll lift in the 70-80% 1RM range for 1 to 3 sets of 8 to 15 reps, but first warming up all moves with some lightweight reps to get the muscles primed.